Strength

Sled Row

The sled row is a beginner strength exercise for your middle back, using other.

Main muscles
Middle back
Also works
Biceps, Lats
Equipment
Other
Level
Beginner
Sled Row, starting position
Start
Sled Row, end position
Finish

How to do it

  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  4. Take a step or two back to get tension in the line and repeat.

Alternatives to the sled row

Bent Over Two-Dumbbell Row Dumbbell T-Bar Row with Handle Barbell Inverted Row with Straps Other Reverse Grip Bent-Over Rows Barbell Suspended Row Other Bodyweight Mid Row Other